Week #3 - Monday August13, 2012 thru Saturday August 18, 2012

Monday August 13, 2012
"Happiness does not consist in pastimes and amusements but in virtuous activities." - Aristotle
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Bar O/H Squats
4 – Gallows Rows
5 – Body Saw
C – 4 Minute Cardio Finisher

Tuesday August 14, 2012
"If we do not plant knowledge when young, it will give us no shade when we are old." - Lord Chesterfield
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Press
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Cardio Finisher

Wednesday August 15, 2012
"Reputation is what men and women think of us; character is what God and angels know of us." - Thomas Paine
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

2a – Jumping Waves w/ Ropes
2b – Burpee

3a – Gallows Skiers Hops
3b – Band Lawn Mower Rows

4a – DB Squat & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday August 16, 2012
"In the hopes of reaching the moon men fail to see the flowers that blossom at their feet." - Albert Schweitzer
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
1 Arm Gallows Row
C - Strong Cardio Finisher

Friday August 17, 2012
"The man is happiest who lives from day to day and asks no more, garnering the simple goodness of life." – Euripides
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)

C – 4 Minute Cardio Finisher 

Saturday August 18, 2012
"Who is the happiest of men? He who values the merits of others, and in their pleasure takes joy, even as though 'twere his own." - Johann Wolfgang von Goethe
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)

Week #2 - Monday August 6 thru Saturday August 11, 2012

Monday August 6, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – 4 Minute Cardio Finisher

Tuesday August 7, 2012
"You were made to soar, to crash to earth, then to rise and soar again" – Alfred Wainwright
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Lateral Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Cardio Finisher

Wednesday August 8, 2012
"Do today what others will not, so that you may do tomorrow what others cannot." – Author Unknown
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Gallows 3 Part Jumps (Split, Split, Squat)
3 Second Pause Power Hops
Broad Jump Burpees

Thursday August 9, 2012
"I am being stalked by death, but he will never take me alive!" – Harry Jarvis
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Reverse Knee Friendly Lunge & Touch
SL Hip Extension Hold
Superman 3 Second Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – 4 Minute Cardio Finisher

Friday August 10, 2012
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." – Alan Cohen
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Dips
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – 4 Minute Cardio Finisher

Saturday August 11, 2012
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know, you think you know and what you don't." – Me
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher